Comparing Nutrients in 14 ounces Puff pastry, frozen, ready-to-bake VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Tomatoes	17%	9%	74%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Tomatoes	Recommended Dietary Allowance
Energy	75.4% 2187kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	120% 38.3g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	61.8% 0.99g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	12% 15.4g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	14.4% 10.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	7.5% 5.44g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	51.7% 29g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.4% 1.12mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	77.4% 310μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	60.4% 54.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.2% 64μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Tomatoes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	127% 10mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	84.2% 1.94mg	19.7% 0.45mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34% 238mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	175% 96μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	66% 988mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.91% 33.7g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puff pastry, frozen, ready-to-bake vs Tomatoes:

• Puff pastry, frozen, ready-to-bake has 10.8 times more Vitamin B1, 14.9 times more Vitamin B2, 7 times more Vitamin B3, 5.2 times more Vitamin B9 and 2 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin B5, 3.8 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Raw Ripe Red Tomatoes have similar amounts of Vitamin E per 14 oz.
• Both Puff pastry, frozen, ready-to-bake as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Puff pastry, frozen, ready-to-bake vs Tomatoes:

• Puff pastry, frozen, ready-to-bake has 1.9 times more Copper, 9.5 times more Iron, 1.5 times more Magnesium, 4.3 times more Manganese, 2.5 times more Phosphorus, more Selenium, 49.8 times more Sodium and 3.1 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.9 times more Potassium and 11.1 times more Water than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Raw Ripe Red Tomatoes have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puff pastry, frozen, ready-to-bake has 30.6 times more Energy, 190.5 times more Fat, 344.4 times more Saturated Fat, 83 times more Omega 3, 58.1 times more Omega 6, 11.6 times more Carbohydrate, 1.3 times more Fiber and 8.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.6 times more Sugars than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.